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25 Easy Bedtime Snacks for Diabetes for a Good Night’s Sleep

Looking for the best bedtime snacks for diabetes? If you’re worried about fasting blood sugars, a bedtime snack may help with that. 

This blog post will cover what makes great bedtime snacks for diabetes, when to have one, and what foods to focus on for a great night’s sleep.

DISCLAIMER: This post was written by Justine Chan MHSc, RD, CDE.  All content on this site is for informational purposes only and is not a substitute for professional medical or nutritional advice. Always seek medical and dietary advice from your doctor or dietitian. 

First, let’s talk about how a bedtime snack can affect your blood sugars. 

How Will A Bedtime Snack Affect My Blood Sugars?

You’re probably wondering if it will affect your fasting blood sugar. After all, this is a very common challenging time of day to get your sugar down. 

Why? Well, for one thing there’s the “dawn phenomenon”.  This is when hormones that raise your blood sugar are released in the early hours of the morning.  

Or your morning blood sugars could be high from a low blood sugar overnight. Or maybe you want to snack because you’re worried about having low blood sugars while sleeping.

Recently, it was found there is no benefit to improving fasting and overnight blood sugar with adding a bedtime snack if you’re not eating one already (1).  If you are having a bedtime snack, one that’s low carb or contains resistant starch is better than one that’s higher in carbs (1).

If you have a smaller appetite, splitting your main evening meal into two smaller ones can help to improve your blood sugars (1). This is also a great for people with gastroparesis, which is nerve damage that results in food taking a longer time to digest and leave your stomach.

Higher protein or fat-based snacks seem to show an advantage over a carb-based snack. For example, 2 eggs improved fasting and overnight blood sugars compared to a yogurt snack.  The impact of the protein snack on blood sugars was no different than having no snack (1).

In women with gestational diabetes, a bedtime snack is associated with higher blood sugars (2). 

So to sum it all up, if you’re not snacking then you don’t need to snack. But if you are inclined to snack at bedtime, sticking to lower carb, higher protein foods is ideal. 

To Bedtime Snack Or Not

First, ask yourself are you actually hungry or are your snacking habits out of emotion or habit

Some things to consider:

  • Timing of dinner – if it’s late, do you really need one?
  • Is there at least 8 to 12 hours between your last bite of food at night and your fasting blood sugar reading? 
  • How well you ate through the day – was it adequate? 
  • How much you will eat – let’s face it, a lot of snacking can happen in front of the t.v. at night

Your own response to snacking at bedtime will be unique. Experiment with the timing, amounts and types of foods you like to eat.  How does a bedtime snack affect your bedtime and fasting blood sugar compared to no snack? 

The ideal bedtime snacks for diabetes are whole food based, 15 grams of carbohydrates or less, and a good source of protein and fiber. 

So without further ado, let’s move on to the best bedtime snacks for diabetes. There are smaller snacks that consist of one food group and larger snacks if you’re feeling more hungry. All nutrition data is sourced from either the USDA Nutrient Database or food labels. 

Feel free to mix and match foods. Chances are, it’ll still be considered a low carb snack! 

Caprese salad with mozarella cheese, tomatoes and basil on plate, on wooden table background
Caprese salad with mozarella cheese, tomatoes and basil on plate, on wooden table background

Snacks With 0 to 6g Net Carbohydrates

A Spoon Of Peanut Butter 

Serving size: 1 tbsp
102 kcal
3g carbohydrates
4g protein
8g fat

A spoon of peanut butter could just be enough to keep you satisfied. Opt for the natural kind with no added sugar or salt.  It contains healthy fats and is a great source of B vitamins, vitamin E and magnesium.

Non-Fat Plain Skyr

Serving size: 3/4 cup
6g carbohydrates
20g protein
0g fat

Compared to other yogurts, skyr has the most protein per serving.  It’s slightly thicker than greek yogurt and is a great source of B12, a vitamin deficiency that’s more common if you take metformin.

Hard-Boiled Eggs

Serving size: 1 large
0g carbohydrates
6g protein
5g fat

Eggs are one of the best bedtime snacks for diabetes, and may lower your fasting blood sugar (1). They’re easy to make ahead of time, and can last up to 5 days peeled or 7 days unpeeled. If you’re worried about cholesterol, eggs are not likely the culprit, especially if you’re already following a lower carb diet. 

High Protein Milk

Serving size: 1 cup
6g carbohydrates
14g protein
5g fat 

High protein milk contains leucine which is great for muscle building and repair overnight. It’s also a source of tryptophan which can help promote good sleep. 

A composite image of hardboiled eggs, high protein milk, and skyr
For some snacks with 0 to 6g of carbs, why not try one of these?

Vegetables With Dip

Serving size: ½ to 1 cup (or as much as you desire) vegetables, 2 tbsp dip 
4g carbohydrates
2g protein
2g fat

Worldwide, we are not eating enough vegetables (3).  Having veggies at bedtime as a snack can help you to ensure you’re eating enough plants.  If you’re looking for a healthier dip, try mixing greek yogurt with ranch seasoning. 

Cheese String 

Serving size: 1 stick
1g carbohydrates
5g protein
7g fat

Individually wrapped snacks are great for portion control. Plus, cheese is a good source of tryptophan, calcium and melatonin, all of which can help promote good night’s sleep. 


Serving size: ¼ cup
5g carbohydrates
7g protein
19g fat

Want to sleep better? Nuts are high in melatonin, which may help with insomnia (4).  Moreover, nuts like almonds contain fiber and antioxidants, and can also help you lower your blood pressure, cholesterol and manage your weight. 

Celery And Peanut Butter

Serving size: 1 stalk, 1 tbsp peanut butter
5g carbohydrates
4g protein
8g fat

Ah, a good ol’ classic! It’s crunchy and easy to prepare. Celery is made up mostly of water, making it a great hydrating snack. 

Cucumber Slices With Herbed Goat Cheese 

Serving size: ½ to 1 cucumber, 2 tbsp goat cheese
5g carbohydrates
5g protein
4g fat

Spread some herbed goat cheese on cucumber slices and you won’t be disappointed. This snack is so easy to make and one that will keep you well hydrated overnight. 

Raspberries With A Dollop Of Whipped Cream

Serving size: ¾ cup  
6g carbohydrates
1g protein
1g fat

Compared to other fruit, raspberries have the most fiber, with 8 grams per cup.  Full of anti-aging antioxidants, raspberries are low on the glycemic index so you don’t have to worry about them spiking your blood sugars. 

Caprese Salad With Fresh Tomato Slices, Mozzarella Cheese, Basil, Balsamic Vinegar & Olive Oil 

Serving size: ½ cup
2g carbohydrates
6g protein
9g fat 

Tomatoes contain lycopene among many other health benefits, which makes it great for your heart, eyes, and a powerful disease fighter. It’s an easy salad to put together and a dish that falls within the Mediterranean Diet, an eating pattern that’s can help to reduce heart disease and increase longevity. 

Cottage Cheese With Scrambled Egg

Serving size: ¼ cup cottage cheese with 1 egg 
3g carbohydrates
12g protein
7g fat 

Trust me, this is an amazing combo! Make a big batch of this for the week and you’ll be set to manage your hunger pangs anytime of the day, not just at bedtime. You can also use egg whites for a lower saturated fat option.

An image composted of pictures of edamame, cottage cheese, and low sodium dill pickles
Low sodium dill pickles, edamame, and cottage cheese with scrambled egg check all the boxes for a bedtime snack


Serving size: ½ cup
3g carbohydrates
9g protein
6g fat

Plant protein is one of the key components of the Portfolio diet, which can help to lower cholesterol by 5 to 10%. Edamame is easily found in the freezer section of your grocery store and takes minutes to boil. 

Low Sodium Dill Pickle Spears 

Serving: 2-3 spears
<1g carbohydrate
0g protein
0g fat

Craving something salty that’s virtually calorie and carb free? Try low sodium dill pickles spears and you won’t regret it. They are the perfect crunchy, juicy snack for bedtime.

Snacks With 7 to 15g Net Carbohydrates

Chia pudding (1/2 cup milk of choice + 2 tbsp chia seeds)

Serving size: ½ to 1 cup depending on thickness
7g carbohydrates
7g protein
9g fat 

You need chia seeds in your life.  Why? Because they contain healthy omega 3 fats and over 10 grams of fiber in 2 tablespoons, it makes for a great bedtime snack choice.

Harvest Snap Peas 

Serving size: 28g (1oz)
11g carbohydrates
5g protein
5g fat

This crunchy snack is savory and comes in a variety of flavors.  It’s a source of fiber and protein, both of which can help prevent blood sugar spikes.

Apple With Peanut Butter 

Serving size: A small apple with 1tbsp peanut butter
15g carbohydrates
4g protein
9g fat

Here is the perfect sweet and salty combo to help you sleep better at night. The saying “An apple a day keeps the doctor away” has some merit, especially if you’re struggling to get enough fruit in your diet. 

Apples and peanut butter to snack on
Apples and peanut butter to snack on

Tuna With Triscuit Crackers

Serving size: 1/4 can of tuna mixed with 1 tbsp mayonnaise, 5 Triscuit crackers
14g carbohydrates
11g protein
14g fat 

If you’re looking to up your omega 3’s, this snack will do just that! Tuna is high in protein and essential fats, the kind your body doesn’t make.  Also, Triscuits check all the boxes when it comes to the highest in fiber and taste. 

Roasted Chickpeas

Serving size: ¼ cup
18g carbohydrates, 5g fiber
6g protein
3g fat

If you’re not into beans, try them roasted! They come in yummy flavors and are a great source of both protein and fiber. Chickpeas are a great source of resistant starch, which has been shown to improve blood sugars in studies looking at bedtime snacks (1). 

Small Corn Tortilla With Leftover Chicken 

Serving size: 1 corn tortilla with 1-2oz chicken
9g carbohydrates
19g protein
3g fat

Corn tortillas are low on the glycemic index with a score of 49, causing a more gradual rise in blood sugars. Add some leftover chicken and you’ve got yourself a high protein snack. If you want to make this carb free, replace the tortilla with a lettuce wrap.

Clementine With Almonds

Serving size: 1 clementine with ¼ cup almonds
11g carbohydrates
8g protein
19g fat 

This snack provides 30% of your daily requirement for vitamin C. This antioxidant rich snack is anti-inflammatory and can help to promote healthy aging. 

Protein Shake

Serving size: 1 scoop vanilla protein powder of choice, 1 cup unsweetened almond milk, ¼ cup berries, lots of ice

9g carbohydrates
25g protein
3g fat

A good dose of protein can help fuel muscle building and repair overnight. A shake is easy to assemble on the spot and can help you keep your muscle. After all, it’s been estimated that we lose muscle as much as 3 to 8% per decade after the age of 30 (5).   

Bean Based Chips With Salsa 

Serving size: 1oz or 11 chips, 2 tbsp salsa
13g carbohydrates
6g protein
7g fat

Bean based chips typically have more than 2 times the fiber and protein than other tortilla chips. This combo is low on the glycemic index and can help to stabilize your blood sugars overnight.   

Dark Chocolate With At Least 70% Cocoa 

Serving size: 3 pieces or 1oz (28g)
10g carbohydrates
3g protein
12g fat

Believe it or not, dark chocolate may help to lower cholesterol and blood sugars, thanks to its flavonols (6).  Planning to include chocolate as a sweet in your meal plan can actually also reduce your cravings. 

Examples of bedtime snacks with between 7 and 15 carbs. A mix of protein shake, dark chocolate and bean based chips and salsa
Some great snacks with only 7 to 15 grams of carbs!

Cauliflower Crisps 

Serving size: 12 crackers
14g carbohydrates
5g protein
9g fat 

As you guessed it, these crackers are made from mostly cauliflower, nuts and seeds. Pair these crunchy delights with some dip for a mouth watering combo. They’re also vegan and gluten free! 

Key takeaways: 25 Easy Bedtime Snacks For Diabetes For a Good Night’s Sleep

So there you have it. This post covered whether to have a bedtime snack, what is a healthy bedtime snack for diabetes, and 25 ideas for a bedtime snack you can walk away with. These can also serve as snack options for other times of the day too.

The above snacks contain no more than 15 grams of carbohydrates.  There are also some low carb options so feel free to mix and match! 

Based on the small amount of research found on bedtime snacks and diabetes, low carb, high protein based snacks seem to have the best impact on your blood sugars. These are the types of snacks that are more likely to keep you satisfied. 

Want 25 fast food breakfast ideas for diabetes? You’ll want to read this post.

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